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January 9, 2025
Living with high arches can be a challenge, but if you pay attention to your foot health, you can manage them effectively. Let’s explore what high arches are, their impact, and our top 4 tips for living with high arches.
What Are High Arches?
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High arches (pes cavus) is a condition where one has - you guessed it - abnormally high foot arches. They are essentially the opposite of flat feet, which are characterized by having a minimal or non-existent arch. High arches may be hereditary or caused by neurological disorders such as Charcot-Marie-Tooth disease.
From a biomechanical perspective, the raised arch reduces the surface area in contact with the ground, which can result in an uneven distribution of weight across the foot. High arches often place excessive pressure on the ball and heel of the foot, leading to discomfort, instability, potential injuries and chronic foot conditions. High arches also impairs shock absorption, which causes progressive wear-and-tear on the joints over time.
Side effects of high arches include foot pain, issues like calluses and hammertoes, and an increased risk of ankle sprains. Individuals can also develop conditions like plantar fasciitis (this can also frequently occur in people with flat feet), or Achilles tendonitis due to the strain placed on the muscles and ligaments. The lack of shock absorption can also reverberate up the body and lead to joint disorders like arthritis.
High arches are associated with supination, also called underpronation, a condition where the foot rolls outward during movement. This gait pattern places additional stress on the outer edges of the foot and ankle, leading to instability and overuse injuries. Consequently, individuals with high arches should pay close attention to their walking or running patterns to prevent long-term complications.
High arches can also lead to changes in posture and gait. This, combined with the lack of shock absorption, may result in secondary issues such as knee, hip, or back pain over time.
Tips for Living with High Arches
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Living with high arches requires thoughtful adjustments to your daily routine and habits. Here are some ways to keep your feet comfortable and supported:
1. Choose the Right Footwear
Proper footwear is essential for managing high arches. Opt for shoes with ample shock absorption, arch support and cushioning. Shoes with flexible midsoles or rocker soles can also be very helpful: People with high arches tend to have rigidity in the toes and ankles due to joint wear-and-tear, which means the toes and ankles do not flex as much as it should during the gait cycle. A flexible midsole and rocker sole counteracts this and make movement easier. Likewise, people with high arches should avoid high heels, rigid soles, and unsupportive flats, which can exacerbate discomfort.
Due to supination, people should look for neutral running shoes. These provide balanced cushioning and plenty of shock absorption and flexibility to support the foot’s natural motion and healthy biomechanics. This design helps distribute pressure evenly, enhances comfort, and reduces the risk of injury.
2. Wear Custom Orthotics
Custom orthotics are a valuable tool for redistributing pressure evenly across the foot. You can work with a specialist, like a podiatrist or chiropodist, at a foot clinic to create orthotics tailored to your specific needs.
Scientifically, custom orthotics help correct abnormal biomechanics, such as excessive supination, by stabilizing the foot and encouraging a more neutral gait. They can also provide added cushioning to reduce the impact of your stride on your joints. Over time, this can alleviate pain, reduce fatigue, and prevent the development of secondary issues in the knees, hips, or lower back.
3. Maintain a High Arch Foot Care Routine
Foot baths and massages can soothe foot pain, relax the muscles in your feet and boost blood circulation.
Soak your feet in warm water with Epsom salts, or foot bath products from reputable companies like Gehwol, to alleviate tension. Gehwol products, such as their Herbal Foot Bath, are available to buy at our Toronto foot clinic, Feet First Clinic!
Gently massage the arch, heel, and toes to improve circulation and relieve tightness. Read this article to learn how to give yourself a foot massage from home.
4. Try Stretching and Strengthening Exercises
Foot stretches and exercises play a crucial role in managing high arches by improving flexibility, reducing muscle tightness, and promoting better blood circulation in the feet. High arches can lead to stiffness and imbalances in the tendons and muscles, increasing the risk of discomfort and injury. Over time, these stretches can support better alignment and strengthen the foot's ability to handle daily stress, making them an essential part of high arch foot care.
Here are some simple routines you can try today!
Toe Flex and Raise: While standing, plant your toes and lift your heels off the ground. Hold for 15-30 seconds and repeat 5 times.
Seated Towel Stretch: Loop a towel around your foot and gently pull it toward you, holding for 15-30 seconds.
Pen Pick-ups: Stay seated. Then, lay three pens, or similarly shaped objects, in front of you–spaced apart evenly. Using your toes, pick up each pen and place it in a bowl.
Seated Toe Pulls: Sit on a chair and cross one ankle over the opposite knee. Grab the top of your foot and gently pull it toward your body until you feel a stretch on the top of your foot. Hold for 15-30 seconds and repeat 2-3 times per foot.
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Additional High Arch Pain Relief Tips
More practical approaches for high arch pain relief include:
Ice Therapy: Apply an ice pack to sore areas for 15-20 minutes to reduce inflammation and soothe discomfort. If your feet are particularly painful, take this one step further by practicing the RICE method (Rest, Ice, Compression and Elevation).
Supportive Inserts: Use over-the-counter insoles with firm arch support. A good choice for high arches is the Superfeet Green or the Superfeet Run Cushion High Arch insoles. However, talk to a podiatrist or chiropodist about if you need more customized support from orthotics.
Medication: Nonsteroidal anti-inflammatory drugs (NSAIDs) may help manage pain.
Seek Professional Help: Visit a podiatrist or chiropodist for a biomechanical assessment to determine how prominent your high arches are, how they are affecting your body, and any contributing biomechanical factors. These foot specialists can also fit you for custom orthotics, provide shoe recommendations and curate a full treatment plan.
When to See a Specialist For High Arches
If high arches are causing persistent discomfort or limiting your mobility, it’s essential to seek professional advice. As we mentioned, visiting a foot clinic ensures access to personalized treatment plans. Consulting a foot specialist is especially important if you notice:
Increased frequency of ankle instability or sprains.
Development of deformities like hammertoes, claw toes, or bunions.
Chronic pain that makes simple activities like walking increasingly difficult.
A foot specialist can recommend the appropriate treatments, depending on the severity of your condition. They may also suggest physical therapy to improve balance, coordination, and overall foot function.
Regular check-ups and assessments with a podiatrist or chiropodist can prevent seemingly minor issues from becoming major concerns. Don’t hesitate to seek their expertise!
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April 18, 2024
Innovation has always been important in the healthcare world, with chiropody and innovative foot treatments being no exception! These days, with advanced foot care, you can enjoy pain management and comfort without resorting to a time-consuming ordeal like surgery. Let’s explore the services you can participate in thanks to innovation and great ideas!
Innovative Treatments for Common Foot Problems in 2024
Confusing and lengthy procedures can cause you to neglect the foot condition you may be struggling with, so modern treatments should save you time and put you at ease! Here are some of the best innovative treatments available today:
Shockwave therapy
Custom orthotics
Video gait analysis
Onyfix
Splinting and taping
Shockwave Therapy
Healthcare professionals have been using shockwave therapy to address musculoskeletal conditions since the 1980s. While the term “shockwave” can be off-putting, it’s a totally non-invasive procedure and most patients report very mild discomfort and no pain.
Shockwave therapy is quickly shaping up to be one of the best Achille’s tendonitis, Morton’s neuroma, and plantar fasciitis solutions. It works by targeting injured tissues, boosting blood circulation and stimulating a natural healing response in our bodies.
To learn more about shockwave therapy, click here.
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Custom Orthotics
Orthotics date back to ancient civilization when humans started to realize their feet needed more support! As the centuries passed, they have become one of the most innovative treatments because now chiropodists and manufacturers can mold them to fit your specific needs. Custom orthotics treat a wide range of conditions and help correct your gait.
To learn more, click here.
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Video Gait Analysis
A video gait analysis uses technology and visuals to determine what type of unique gait (walking pattern) you have. Think of it as a much more advanced version of walking on a treadmill! It gives your chiropodist the insight they need to help you correct it and avoid pain as much as possible.
To learn more, click here.
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OnyFix
Imagine if you could alter your nail growth pattern without using invasive tools? Primarily used as an ingrown toenail treatment, OnyFix uses composite material to ensure your nails grow evenly and correctly! It’s one of the newest chiropody treatments and only became popular in North America within the past decade or so.
To learn more, click here.
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Splinting, Taping and Correction
Tapes, splints and other devices can help people manage foot deformities without surgeries. For example, patients often experience bunion relief with bunion correctors, which are both affordable and comfortable and put your toes in an optimal position. Splinting and taping can also do the same for various conditions!
To learn more, click here.
April 4, 2024
Today we delve into the relationship between walking and health, with a specific focus on foot mechanics and how crucial they are. The impact walking has on your overall health is something most people don’t think about in their day-to-day life. But foot motion science suggests everyone should learn about this topic!
When your walking pattern is compromised, even slightly, it can put you at risk of developing foot pain, in addition to heel and ankle pain, back pain, knee pain and even hip pain! This can wreak havoc on your overall life as you experience worsening discomfort. Let’s explore more about the connection between your walking pattern and overall health!
The Connection Between Walking and Overall Health
To start, here are some basic tidbits of info to remember:
The scientific term for “walking pattern” is gait. The above picture is a typical gait pattern.
There is an inverse relationship between musculoskeletal foot conditions and your gait. Foot issues can lead to gait abnormalities as you try to accommodate new pain while still getting to the places you need to go. However, abnormal walking patterns can also put you at risk of developing additional problems.
In addition to pre-existing foot conditions, risk factors that may lead to gait abnormalities include age-related foot changes, your foot type (flat feet or high arches), having foot/ankle injuries in the past, balance and neurological disorders, and ill-fitting and low-quality footwear.
Common Types of Gait Abnormalities and How They Affect Our Health
Two gait abnormalities we see a lot at Feet First Clinic are overpronation and oversupination.
Overpronation is synonymous with flat feet and the resultant issues that develop when you have a flat/fallen arch. When you “overpronate,” your foot rolls inward excessively as you stride forward. Oversupination is when you place too much weight on the outside of your feet. These walking patterns are often subconscious and your way of trying to adjust to having “non-typical” feet.
Gait abnormalities can completely mess with your lower extremities. In more scientific words, they affect your feet and ankles and lead to misalignments in the lower body, which may contribute to issues such as knee pain, hip discomfort, and lower back problems. This is because your body’s skeletal system is connected and everything must work in harmony. You are also more prone to injury when you overpronate!
Remember the song "the foot bone is attached to the leg bone"? Same thing. Everything acts upon each other.
Lastly, there are many specific versions of gait abnormalities. One may not overpronate or oversupinate, but different types of pain can result in various compensatory movements. Check out this valuable resource from Stanford Medicine for more.
Treating Abnormal Walking Patterns
Don’t worry if you think you may have a gait abnormality. Unless your walking pattern is caused by a severe medical issue, you can often work hard at correcting it. There are many services, medical devices, and products you can try.
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Foot assessment: Understanding your feet is the first step (no pun intended!).
Video gait analysis: This will provide valuable insights into biomechanical issues, your foot type, and any noticeable abnormalities.
Custom-made orthotics: Orthotics work by improving your gait, over time, and with correct usage.
Strengthening and balance exercises: These improve muscle strength, coordination, and stability.
Surgical interventions (in severe cases of foot deformities, for instance, bunion correction).
Footwear modifications: Medical shoes and stability/motion control shoes can often help.
Focusing on your posture: This helps properly align the body’s skeletal structure. Remember: everything is connected, from head to toe!
February 22, 2024
Whether sprinting down the track, conquering a tennis court, or powering through a gym workout, the right pair of athletic footwear can impact your performance and overall foot health. With the many options available, selecting the proper footwear for your sport is essential.
In this article, we'll explore the factors to consider when choosing athletic shoes and provide insights to help you step into success.
Understanding your feet
Foot type
Before diving into the world of athletic shoes, it's crucial to understand your foot type. Knowing your foot structure helps you select shoes that provide the proper support and stability, whether you have high arches, flat feet, or a normal arch.
Gait analysis
A gait analysis, which the chiropodists can conduct at Feet First Clinic, evaluates how you walk or run. Understanding your gait helps identify any excessive pronation (inward rolling) or supination (outward rolling) tendencies, allowing you to choose shoes that address these biomechanical factors.
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Choosing the right shoe for your sport
Running shoes
Running shoes can make all the difference for runners. Factors to consider include cushioning, stability, and whether you need shoes for neutral runners, overpronators, or underpronators. Trail runners might opt for shoes with more aggressive traction, providing stability on uneven terrain.
Read our complete guide for more details about choosing the perfect pair of running shoes.
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Cross-training shoes
Cross-training shoes are versatile options if your workout routine involves a mix of weightlifting, aerobics, and agility training. They offer support, cushioning, and stability for various activities.
Basketball shoes
Basketball players require shoes that provide excellent ankle support, as the sport involves sudden stops, starts, and changes in direction. Look for shoes with good traction, cushioning, and ankle stability.
Tennis shoes
Tennis demands lateral movement, so shoes with reinforced sides and a durable outsole are essential. Opt for tennis shoes with ample cushioning and a snug fit to support quick movements on the court.
Soccer cleats
Soccer cleats vary based on the type of field you play on—firm ground, soft ground, or artificial turf. Additionally, consider your position, as forwards may prefer lightweight options for speed, while defenders might prioritize durability and support.
Golf shoes
Golf shoes come in various styles, including spiked and spikeless options. The choice depends on the course conditions and personal preference. Look for shoes with good arch support and waterproof features if you play in various weather conditions.
Skates
Choosing the right skates involves considering your foot type, measuring accurately, and understanding the features that align with your playing style. Add whether you play forward or defence to the list of considerations as well. (Note: hockey skates and figure skates are different.)
We recommend trying on skates before purchasing, ensuring a proper fit with toes lightly touching the front and heels snug against the back. Factor in your budget — skates can range in price between $50-$750 —while prioritizing reputable brands known for quality hockey equipment.
Additional considerations
Shoe size
Ensure your athletic shoes are the correct size by always trying on your shoes and walking around in them in the store before purchasing. Your shoe size can change over time, so don't assume you'll always wear the same size. Changes to the size of your feet are just one factor as we age. Additionally, one foot may be slightly bigger than the other, so it's important to account for the larger size. Further, different brands are constructed and fit differently, so it's important to take your time in the store before making the final purchase.
Comfort and feel
Ultimately, the best athletic shoes are those that feel comfortable. Please pay attention to how the shoes fit, the support they provide, and any potential pressure points. Walk or run around in them before making a final decision.
Budget
While it's tempting to splurge on the latest and greatest athletic shoes, balancing quality and budget is essential. There are excellent options available at various price points.
October 21, 2023
Runner's knee is a condition that causes pain around the front of the knee, particularly near the kneecap. Don't let the name fool you: runner's knee doesn't just affect runners. Individuals who engage in repetitive knee-bending activities, such as cycling, jumping, or squatting, can experience this form of knee pain. The condition is characterized by discomfort or pain often felt during and after physical activities.
Whether you're a seasoned marathoner or lacing up your running shoes for the first time, understanding the ins and outs of this common ailment is helpful for preventing and managing its onset.
In this comprehensive guide, we'll delve into runner's knee – its causes, symptoms, prevention strategies, and rehabilitation techniques – to ensure that you stay pain-free and on your feet.
Runner's knee: What is it?
Runner's knee, formally known as patellofemoral pain syndrome (PFPS), is a condition characterized by pain around the front of the knee. Any activity that repeatedly stresses the knee cap or the areas around the knee cap can aggravate the condition. It is more common in women than men. This is believed to be due to a greater susceptibility to knee misalignment in women.
Runner's knee symptoms include:
Pain around the knee cap, especially during activities that involve bending the knee, such as running, walking downstairs, or squatting.
Pain after prolonged sitting and a stiff feeling in your knee
Cracking or popping sensation
Swelling and inflammation in and around the patella
What cause's runner's knee?
Many causes of runner's knee are not specific to the knee, but rather are abnormalities with the surrounding muscles and joints. Because the knee is a hinge joint, it relies on many different parts of the leg to properly perform its job.
Common causes of runner's knee are:
Misalignment of the patella: Improper tracking of the patella can lead to increased pressure on the joint.
Muscle imbalances: Quad, hip, and knee imbalances can lead to biomechanical deficiencies that overexert the knee.
Overuse: Repeated knee bending and straightening during activities can cause excessive stress on the patellofemoral joint, leading to irritation and pain.
Poor biomechanics: Issues with how the lower extremities function during movement, such as flat feet or overpronation, can contribute to developing a runner's knee.
Inadequate warm-up or stretching: Failing to properly warm up before exercise, or neglecting to stretch, can increase the risk of developing PFPS.
Too much, too soon: A sudden increase in activity level, such as increasing mileage or intensity too quickly, can strain the knee joint and lead to a runner's knee.
Inadequate footwear: Improper footwear that does not provide adequate cushioning and support can contribute to knee pain.
How do I treat runner's knee?
There are several ways of treating a runner's knee. First and foremost, understanding the cause(s) will help you get back to being healthier faster. Common treatments include:
Rest and ice: Give your knees time to rest, and apply ice to reduce inflammation and pain.
Reduce intensity: Reduce or stop the physical activity that could be causing the pain. Alternatively, reduce all activity while you consult a professional to diagnose the exact cause, at which point you can slowly re-introduce physical activity. You can also try low-impact activities such as swimming or cycling to maintain fitness while giving your knees a break.
Physical therapy: Physiotherapy, massage therapy, and a strength program can help strengthen the muscles around the knee and improve biomechanics. Engage in exercises stretching and strengthening the quadriceps, hamstrings, hip, and calf muscles.
Orthotics and proper footwear: Custom orthotic inserts or appropriate footwear can help correct biomechanical issues contributing to the condition. A shoe fitting and video gait analysis can help reveal any biomechanical deficiencies and provide a helpful guide into choosing the right shoe.
Patellar taping: Taping techniques can help reposition the patella and reduce pain during activity.
When to see a chiropodist for a runner's knee?
If the pain persists despite conservative treatments, consult a healthcare professional like a chiropodist for a proper diagnosis and personalized treatment plan. Addressing the runner's knee early is essential to prevent further complications and ensure a timely recovery.
June 12, 2023
If you're looking for a new pair of running shoes this summer, Asics offers some of the best footwear. Asics offers a wide range of shoes with advanced cushioning systems, stability support, durability, and comfort.
They also offer various models for runners, including neutral runners, overpronators, and those seeking lightweight shoes. Many of their lines are well past their 20th editions, meaning the shoe has undergone over 20 different iterations and improvements. Every year, shoes become more advanced and cater better to runners' needs.
Summer is also a perfect time to get outside and enjoy running. Find your perfect pair this summer with our top-7 picks. Note that there is no one best shoe. Instead, finding the right running shoe is about finding your match.
Asics Gel-Nimbus 25
Best cushioned shoe for long-distance running
The Gel-Nimbus is a premium cushioned running shoe designed for long-distance running. It features Asics' Gel cushioning technology in both the forefoot and rearfoot for exceptional shock absorption and comfort. Of all ASICS shoes, the Gel-Nimbus has the most cushioning and is best suited for neutral runners with normal arches and supinators with high arches.
Asics Gel-Kayano 29
Best for stability
The Gel-Kayano 29 is a stability running shoe with excellent support and cushioning. It incorporates Asics' Dynamic DuoMax support system to help correct overpronation and enhance stability. Of all ASICS stability shoes, the Gel-Kayano offers the most stability, support and cushioning.
Asics Gel-Cumulus 25
Best neutral shoe and the most versatile
The Gel-Cumulus 25 is a versatile neutral running shoe with balanced cushioning and responsiveness. It features Asics' Gel technology and a lightweight midsole for a comfortable and smooth ride.
Asics Trabuco Max 2
Best for trail running
The Asics Trabuco Max 2 is a rugged, plush running shoe for off-roading thanks to its thick cushioning and rubber treads. If you enjoy running on more challenging terrain, the Trabuco Max 2 is a new shoe on the market and could fit your trail running needs well.
Asics GT-2000 11
Best for overpronators and wide feet
The GT-2000 11 is a stability shoe designed for runners who need extra support. It utilizes Asics' Dynamic DuoMax system and Guidance Line technology to provide stability and a smooth transition. It is specially engineered for people who overpronate and do a lot of physical activity, providing the ideal combination of stability and flexibility.
Asics Novablast 3
Best overall for cushioning and under pronators
The Asics Novablast 3 is a new but popular running shoe with plush cushioning for neutral runners and runners under pronating. The Novablast is the best overall mix of weight, cushioning, price, and versatility. It also has a mid-rocker sole to alleviate foot pain.
Asics Noosa Tri 14
Best for triathlon-specific training
The Noosa Tri 14 is a triathlon-specific running shoe built for speed and quick transitions. It offers a lightweight, breathable design with a grippy outsole and seamless upper.
With so many shoes on the market, finding the right one for you on the first attempt takes time. We recommend a shoe fitting with a footwear assessment to help you find the right shoe. We recommend also trying the shoe on a treadmill to ensure you like the feel and fit.
